28 Jul /0 Comments/WOD 7-29-14 A couple of announcements 1. DGA Family day will be held on Aug 16th. Location of the event TBA 2. It is hot and humid.... Read More
27 Jul /0 Comments/WOD 7-28-14 Fitness: A. Back Squat 10-12 x 4 @ 31×1 rest 2-3 min B. RFESS 10-12 x 3 @ 3010 rest 20 sec; rest 45 sec... Read More
24 Jul /0 Comments/WOD 7-25-14 Fitness: Front Squat 8-10 x 4 @ 31×1 rest 2-3 min + For total time: 200m run 10 HPC 115/75 6 Bar Over Burpee rest... Read More
23 Jul /0 Comments/WOD 7-24-14 Fitness: Sled Pull x 5 (heavier than last week) + 3 rounds TGU x 4 per side rest as needed Bear Crawl 75″ FWD Bear... Read More
22 Jul /0 Comments/WOD 7-23-14 Fitness: A1. Romanian Deadlift or RDL 5-7 x 4 @ 31×1 rest 2-3 min A2. DB Arnold Press 10-12 x 4 @ 3010 rest 20;... Read More
21 Jul /0 Comments/WOD 7-22-14 Here are some basics on protein. Please feel free to ask questions. If I don’t have the answer, I have some friends that are... Read More
20 Jul /0 Comments/WOD 7-21-14 DGA!!!! It’s always good to get away. When we are away I really like to take time to reflect on how far we have... Read More
17 Jul /0 Comments/WOD 7-18-14 Fitness: Front Squat 8-10 x 4 @ 31×1 rest 2-3 min + For time w/ 13 min CAP 60 Calorie row 50 Wallballs 25 Burpee... Read More
